| Hello mate.
1st let me welcome you to the board. Good to have you here.
If you have been out of training for 3 years, you should find it quite easy to make progress from as little as 3 workouts a week.
What are your stats at the moment? Hight/Weight/Body Fat
Are you looking at dropping Body Fat, Increasing Muscle Mass, or just generally getting bigger and stronger now?
Give us a little more information on what you want to do and we will help you out in as many ways we can.
Cheers
Paul
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